Comparing Nutrients in 1 pound Dry Roasted Walnuts with Salt VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	101% 2917kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	140% 182g	130g per day for Men 19-50 years
Sugars	22.3% 16g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	116% 65g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	103% 413μg	67% 268μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	38.3% 34.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	32.2% 322mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	666% 6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	146% 11.7mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	NA	32% 0.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	213% 1492mg	113% 794mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	144% 4908mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	194% 2917mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	0.54% 20g	6.1% 225g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Roasted Walnuts with Salt vs Roasted Breadfruit Seeds:

• Dry Roasted Walnuts with Salt have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 15 times more Vitamin A, 3.3 times more Vitamin B3 and 5.4 times more Vitamin C than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Roasted Walnuts with Salt vs Roasted Breadfruit Seeds:

• Dry Roasted Walnuts with Salt have 2.9 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 23 times more Sodium and 2.9 times more Zinc than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 2.4 times more Potassium and 11.3 times more Water than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Breadfruit Seeds have similar amounts of Calcium and Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Walnuts with Salt have 3.1 times more Energy, 22.5 times more Fat, 7.3 times more Saturated Fat, 25.6 times more Omega 3, 32.3 times more Omega 6 and 2.3 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 2.2 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Breadfruit Seeds have similar amounts of Fiber per 1 lb.
• Both Dry Roasted Walnuts with Salt as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.